Pine Belt Pacers Forum

I-Yi-Yi! I have another "learned it the hard way" lesson to chalk up to my name. I intentionally took some time off in December and January; but, obviously, it was overkill. Needless to say, I lost a big chunk of fitness. I met with Becky yesterday and she gave me a plan to get back on track. Today was my first day back running. My plan was 2(W5, R10), and that's what I did. I'm embarrassed to admit that it was a challenge. What can I say?! My next sprint triathlon is on April 3 with my three daughters. It's in Galveston, TX. Should be a blast. I'm using this forum to keep myself accountable and so Becky can see what I'm doing.

You're on your way! It will probably at least three days (remember my rule of threes) before you even begin the feel "comfortable" with this return to running.

I met the Pacers last night at Thames and did my "jump-start" training to get me back on track. 2(5W, 10R). The batteries died on my Garmin after 5 minutes, so I covered the same distance I did on Monday night (2.25 miles) and assume it was in the same amount of time. I felt slightly better when running last night, although I was a little sore. I remembered my iPod Shuffle last night, so I was happy to have my tunes playing while I ran. That does a lot to keep me going. I also like having other people I know running with me, even if they're doing their own thing. I guess I'm gonna have to charge my Garmin after each use. I'm still trying to get used to it since I just got it at Christmas. Missed you, Becky.

First of all, there was no way I could make it to the track. Whatever illness I got, knocked me on me flat on my back. I spent the last 24 hours in bed and am just now feeling better. Obviously my running streak is gone!

I always just plug in my Garmin and keep it charging between runs. There's nothing worse that getting ready to run or being in the middle of a run and having all our fancy electronic equipment such as Garmins and ipods die.

I went back to Thames on Wednesday evening to do the third installment of my four-day routine, 2(W5, R10). It seemed harder tonight than the previous two. It was pretty warm. There was a breeze but it was also humid. I had a few twinges of pain in my left shin but it didn't materialize into anything. At any rate, I finished my workout covering an astonishing 2.25 miles in 32 min. Last night was the Pacer's Annual Awards Banquet. Food was good and I enjoyed seeing my running friends in real clothes . . . . most for the first time. Congratulations to all the winners! I knew I wouldn't want to work out after the banquet, so I ran by FGH Wellness Center and did my workout on the treadmill. I have never had much luck running on a treadmill, but I did it last night. Scenery was pretty boring, but other than that it went well. I felt better last night than Wednesday night by far. I wasn't able to exactly duplicate my pace, but I got close. I finished my fourth day of running 2.25 miles in 34 min. Yay!

It was nice to meet you last night Susan, you are doing great on your training. I enjoy reading your reports.. Have a great day...

It was nice meeting you too, Frank. Your accomplishments are impressive.

Yesterday was supposed to be a swim day, but I ended up staying at home all day in my jammies. Met with Becky this afternoon and got my marching orders for this week. Today I biked 11 miles on the Trace. I did a 1 mile warm-up and for the next 10 miles, I focused on keeping my HR at 140ish. My time was 48:28 with an avg. HR of 138. Then I ran two miles. Again, my goal was to keep my HR as low as I could and still be jogging (even though my pace was probly as fast as some people walk). I was planning to 2x(W5, R12). Instead, I walked 1:45 and ran the rest of the way. Time was 30:41, 2 miles, Avg HR 150. I feel silly writing that I'm proud of myself for running 28 straight minutes because my pace was a whopping 15 min/mile, but I am where I am, and I feel good about my workout today. I look forward to continued improvement.

That's great that you were able to be running that distance. At this point, it's not the pace that's important. You heart rate shows that you were working hard. Good workout!

Go Susan go! dood job!
Glad to see you are back in the game.

Thanks, Raul. Went to USM to the Payne Center to bike 30 min. then swim 30 min. When I got done with the stationary bike (9 miles, 34:33, Avg. HR 139), the pool was closed. It opened back up an hour later, but I didn't want to wait. My goal, again, was to keep my HR in the 80% range. Mission accomplished. I'll be at Thames tomorrow night.

You are staying focused!! Good for you. See ya tonight!!

I did an upper body workout with weights prior to doing speed work at Thames. For my speed work I did 2 laps warm-up, 2X (400R, 400W), 4X (200R, 200W), 2 laps cool down. I did the two laps warm-up & 400's on the track and then switched to the grass inside the track. I felt twinges of shin splints, so I switched to the grass. I felt energized after the workout. When I was doing the speed portions, my HR got as high as 168 but it averaged out to 146 with the times I walked plus the warm-up & cool-down laps. I ran 2 miles & walked 1 mile in 37:14.

Finally made it to the pool at the Payne Center last night. Swam 9 laps (1/4 mi) in 15:34, Avg HR 121. Then went to the stationary bike, again focusing on keeping my HR in the 60-70% range, and biked 45 min, 7.7 mi, Avg HR 122. The exercise physiologist at FGH explained to me yesterday that when my HR was in the 90%+ range, my blood was being pushed through my body at such a high speed and force that it was unable to grab any nutrients (and when those were gone, stores). When you slow down, it grabs nutrients (then stores). Does anybody know anything about this? Anyway, I hope it works.

Here's what I've been doing the last few days. Last Thursday, I participated in the FGH "So You Think You Can Dance" contest. My team did the Cupid Shuffle. Fun times! Friday was my day of rest. I ran in the Run for Love 5K on Saturday. My goal was to keep my HR down and not worry about time. After 2 miles of HR @ 150ish, I realized I may be able to finish in 40 min or less, so I picked up my pace a little bit. HR went to 163 and stayed there. I didn't want to push over 165 but at the very end, I gave it all I had. I finished in 40:24 (or so). Not exactly sure what the exact seconds were. I was very happy with that considering I ran the whole way, kept my HR at a decent level, and finished close to 40 min. Yay!

After my Sunday afternoon nap, I went to the Payne Center to work out. I wasn't up for the gusty wind. I decided to run before biking today because the Exercise Physiologist at FGH told me your body gets used to the same workouts after a while, so it's good to mix things up. I ran two miles in 26:13. My HR stayed in the mid to upper 140s until the last 1/2 mile or so when it dipped into the low 150s. I think that's improvement. Then I rode the stationary bike for 7 miles in 28:45. Again, I kept my HR at 137ish. Had to leave to meet Becky to get my workouts for next week. We went ahead and did a sketch of the following week as well which will depend on how I do with speed work in running this week. I'll be doing speed work Monday and Wednesday this week. Please pray for me! I signed up for swimming lessons at USM. They are on Tues. & Thurs. evenings for the month of March, so I won't be able to go to Thames on Tues night with everyone. Hopefully, it will help me in the swimming leg of my triathlons, though. Looking forward to this week.